Glute Lunge on Long Box

Level 2 / White Spring
Muscle group in focus: Glutes / Trunk Stability

Set Up
White spring / Box in Long box position
Left foot on platform
Right foot on box
Find balance & then lift hands on hips, rising tall.

Layer 1
Slowly slide carriage away bending into th...

Level 2 Cluster
1 Blue Spring / Option for 1 white to for advanced

Cluster
Squats / long stretch / scooters / single leg scooters / press ups

Ab Curl Variation / Level 2

Set Up:
White Spring

Cue Body Position Set Up
Sitting in center of carriage, facing side. Have straps on shoulder blocks to
set up.

Shuffle forward, sitting on the edgeof the carriage.
Pick up the front strap and pass to opposite hand.
Bring yourself down to lie ...

Glute lunge Variation with single knee on long box.

1 White Spring / or no springs for advanced
Long Box
Muscle Focus: Glutes / Trunk Stability

Set Up:
Begin standing on platform, holding foot bar. Take left shin onto long box. Press knee back until hip extended. Fingertips by temples.

Layer...

4-point foot in strap on long box

1 Blue Spring / Advanced Clients Blue/White
Long Box
Muscle Focus: Glutes / Trunk Stability
Suits a stable Level 1 or level 2 class with options to progress.
Pre planning: Teach Foundation classes this move with no straps to get used to balance and position o...

Plank on Foot-bar / Long-box

Suitable for Level 2
Level 1 could be done on a blue spriing with feet positioned on
platform for Level 1. Option for confident movers to place feet on the .
footbar.

Set Up
White spring or blue for more
support & long box.
Place feet on foot-bar and hands on to...

Single arm exercise withshort box
Including bicep curls - shoulder press with balance control challenge.

Level 2 / Low Stability
White Spring

Set up
Hands on footbar.
Stand up & place left shinontop of box.
With bottom still down, reach back and take same strap as shin on the box.
Option to bri...

BW Spring Cluster Includes:
Lunge - Plank - Arabesque - Mountain climber

Take off W Spring
Single leg plank - to pike with ball on box - hold lift adn lower of ball

Single Arm
Level : Intermediate
Set Up : Kneeling / Feet on Headrest /Facing Footbar / Single hand in strap & opposite hand holding hand weight

Layer 1:
Layer 2:

Bird Dog Variation

Level 2 / White Spring or Blue for stronger client
Muscle group in focus: Core Stability & Upper body

Set Up 4 Point Kneeling facing forward. White Spring or Blue for stronger client. Hands at edge of carriage stacked under shoulders Centred on right, hand in left strap.
...

Single Arm Front Rowing Variation

Set Up
Level 2 / White Spring / Offer blue to a strong client.
Muscle group in focus: Core Stability & Upper bod / front of shoulders.

Strap in right hand, weight in left hand. Elbow bent to 90deg in offering position.
Left hand weight arm in goal postposition...

Side Plank Variation on Box

Level 2 / White Spring
Muscle group in focus: Core & Obliques & Upper body & shoulders.

Set Up
Box on Platform, securely against lowered footbar.
1 white spring or 1 Blue easier

Feet against the shoulder blocks
Top foot front, lower on rear block.

Layer 1
Press dow...

Hip Lift on elevated box

Level 2 / White Spring
Muscle group in focus: Trunk stability & hamstring focus

Set Up /
White spring or blue for more support.
Dumbbells in hands for a chest fly movement (Pectoral muscles)
Seated on edge of carriage
Elbows on box, feet on headrest

To come up, bring s...

Side Arm Series with external rotation of shoulder

Level 1 or Level 2 White spring or Blue for stronger client.
Muscle Focus: Trunk stability & Rotator cuff focus

Set Up
Kneeling against blocks wider knees to give wider base of support.
Short loop in footbar arm. Weighted ball in inside ar...

Elevated Lunge Series

Set Up 1 White Spring / Level 2
Box on Platform
Optional Circle in hands
Start standing on box with both feet.

Layer 1 / Single leg squat
Hinge forward and lower left leg off back of box.
Option to raise arms overhead.
Option to lower halfway or to tap the car...

Side Arm Variation / Anterior Deltoid

Set Up 1 white spring / blue for stronger client.
Strap inside arm, weight in foot-bar arm.
Start by rising up to high kneeling.
Strap arm lifted to side and bent in a 90-degree bend, palm down. Weighted arm in goal post position

Layer 1
Keep arm i...

Level 2

Warm up / Roll & stretch

Warm Up
1/2 curl back seated on side of reformer
1/2 roll back / lift arms to extension
Layer 2 / Hold roll back add single arm openings
Layer 3/ Add table top with opposite arm opening
Finisher / hold & option for full teaser

Single leg footwork RRB or RRW ea...

Offset Plank
Level 2 / Great full body exercise for challenging core
strength and control of the carriage.

Set Up / White Spring or Blue for support.
Box set up on floor. Edge of box to edge of carriage.
Feet against shoulder block furthest away.
Hands framing the outer corner of box.

Start by...

Glute Lunge Variation on Box
Level 2 / Props = Single Dumbbell
This is a challenging glute lunge variation that includes both a hinged shape and 90/90 lunge.

Set Up / Box on floor in line with top of carriage.
Left Box on top corner of box, Right foot against shoulder block.
Weight in righ...

Split Squat with rotation / L2 Variation

Can be modified for all levels.
Foundation / Perform on floor.
Prenatal / Perform on floor

If you are working the right side, set up with right foot forward (top corner of box). Left forward in lower corner of box. Dumbbell in left hand.

Laye...

Side Arm / Draw the sword variation
Suitable for both Reformer 1 & 2 classes.
White Spring or Blue Spring for stronger clients.

Kneeling beside shoulder blocks.
Strap is in foot bar arm.
Dumbbell is in riser arm.

Start in a hover position, hinging forward at hips, with a straight back....

This Glute Lunge Variation combines compound leg movements. Stand to squat, scooter and lunge with external rotation. It's great as a secondary lower body movement, targeting the glutes.

Suitable for Reformer 2 but could be made suitable for Reformer 1 with stability support like a pole offe...

Dynamic Plank Variation

This dynamic plank is fantastic for challenging Reformer 2 clients with a varied set up to keep their brain and body stimulated. This video shows 1 full set with both sides, but aim to complete this an additional tiime. This exercise is designed to be included in a whit...

Woodchopper / Archer Series
Focus: Dynamic Shoulder

1 Blue Spring
OK Reformer 1 / 2

Set Up
Strap in Riser hand, & dumbbell in foot bar hand.
Start in low kneeling hover with a hinge forward.
Clasp dumbbell together in both hands by block side.

Progressions /
- Stronger clients could kneel clo...